SUMMER FITNESS PROGRAM

Summer Conditioning Sessions – Tuesdays and Thursday, 6:00—8:00 PM Except for the week of July 4th

IMPORTANT DATES Summer Conditioning Start Date—June 20th Fall Sports Physicals — June 17th (Westlake) & July 8th (Thomas Stone), 8 AM—11 AM. Cost: $30 CASH Summer Conditioning End Date—July 27th Fall Sports Meeting — Aug 2, Lackey Auditorium, 6:30 PM Varsity Team Try-outs/First Day of Practice—August 9th Coaching Staff Information Head Coach (Boys) Head Coach (Girls) Jon Juracko—[email protected] Dione Conley—[email protected] 724-961-4402 703-928-3779 JV Coach (Boys) Assistant Coach (Girls) Justin Lansley –[email protected] Ben Haman –[email protected] http://lackeyathletics.com/boys_soccer http://lackeyathletics.com/girls_soccer

Twitter @LackeySoccer FITNESS GUIDELINES  Always warm-up properly before any workout  Always keep a written log of your workouts.  The best way to stay on track with a workout program is to work out with a team mate.  Push yourself – especially when you don’t feel energetic  Avoid back to back days of the same work outs  Sore is okay. Hurt is not. Seek proper medical attention if you have an injury.  A gradual increase of fitness levels is better for you than peaks and valleys seen in crash programs.  Playing soccer is the best way to get better at soccer.  Change up your workout to keep it fresh.

Once you feel comfortable to start, ask yourself the following question:

How many times per week do I participate in organized training or play competitive games?

Once answered, look at the enclosed sheets and follow the program that is best suited for you.

 Please note that an intense training period of 6-8 weeks should be followed by a break of at least one week for the body and mind to rejuvenate. At a minimum, you should look for other avenues for your training to take a temporary break (i.e. swimming, cycling, hiking, etc.)

 Players planning on making the Junior Varsity team Playing/Practicing 2 times or less per week complete the following:

Perform 2-3 cardiovascular workouts per week. Options listed below. One fitness test of your choice One interval training workout of your choice One speed & mobility workout of your choice Perform 2-3 workout per week. Options listed below. Strength training with core Explosive strength training with core exercises 12 station circuit, through (30 seconds work, 30 seconds rest)

 Players planning on making the Varsity team Playing/Practicing 3-4 times per week complete the following:

Perform 1-2 cardiovascular workouts per week. Options listed below. One fitness test of your choice One interval training workout of your choice One speed & mobility workout of your choice Perform 2 strength training workouts per week. Options listed below Strength training with core exercises Explosive strength training with core exercises 12 station circuit, twice through (30 seconds work, 30 seconds rest)

CARDIOVASCULAR GUIDELINES

Long Distance Runs Split Times 1st 1200 meters 4:45 2nd 1200 meters 4:15 Distance Maximum Time Rest Period 1200 m 4:45 (95 S/Lap) 1:00 200 :47 200 :42 400 1:35 400 1:25 1200 m 4:15 (85 S/Lap) 1:00 600 2:22 600 2:07

2000 m best time ----- 800 3:10 800 2:50

1000 3:57 1000 3:32 1200 4:45 1200 4:15 Agility Runs

T-Drill –5 yards between each cone, always facing forward T-Drill –5 yards between each cone, touch all Rhythmical Warm-up corners Four Corners – 5 yards between each cone, Backwards Skip touch all corners Backpedal Numbered Cones – partner points to cones 6- Skip – high knees 18-6 yard shuttle Quad stretch – on the walk Skip – straight leg Knee to armpit Knee to chest Balance on one foot Foot to opposite hand

CHARGER CHALLENGE Distance Max Time Rest

1/2 Mile 3:00 1:00 6-18-60 yard shuttle :45 1:00 1/4 Mile 1:30 —- ONE MINUTE BREAK 6-18-60 yard shuttle :45 1:00 6-18-60 yard shuttle :46 1:00 1/4 Mile 1:35 1:00 6-18-60 yard shuttle :46 1:30 1/2 Mile 2:45 1:00

STRENGTH TRAINING GUIDELINES

Strength training with core exercises Explosive strength training with core exercises

One push exercise One push exercise One push exercise One explosive push exercise One pull exercise One pull exercise One pull exercise One pull exercise One leg exercise One leg exercise One explosive leg exercise One explosive leg exercise REPEAT IN ORDER REPEAT IN ORDER 5 abdominal exercises, 20 repetitions each 5 abdominal exercises, 20 repetitions each

12 Station circuit, twice through (30 seconds work, 30 seconds rest)

One push exercise One fast footwork drill

One explosive leg exercise One

One abdominal exercise One explosive push exercise

One agility run One leg exercise

One pull exercise One pull exercise

One abdominal exercise One abdominal exercise

REPEAT IN ORDER

Abdominal Exercises Upper Body Strength Training – Fast Footwork Exercises PUSH Exercises Crunches Line hopping – side to side Oblique Line hopping – front to back Knees to chest Chest press Dot drill – clockwork Bikes Shoulder press Dot drill, square – one foot Toe Touches Push-ups on a bench Dot drill, square – two feet lifts Explosive push-ups –on a ball Upper Body Strength Training – Explosive push-ups –with a clap Abdominal Exercises – w/ medicine PULL Exercises ball Explosive Leg Exercises Reverse bench –chin up grip Diagonal toss, with a twist Diagonal lunges Reverse bench –pull up grip Crunches to partners moving hand Backwards lunges Dumbbell curls Single leg toe touches High knee skip Dumbbell rows Cross country skiers Chin ups – palms facing towards face Upper Body Exercises – Ice skaters Chin ups – palms facing away w/ Medicine Ball Broad jumps Pull ups – palms facing away Chest pass Sky jumps Pull ups – knee to chest Side to side Step-ups, knee to chest Sky jump to pull up, repeat Over and under Squats, with light or no weight Dumbbell multi-shoulder Medicine ball drops Explosive Leg Exercises w/ Hurdles

Broad jumps – stick the landing Quick jumps Quick hops, one foot Side hops, one foot – stick the landing INTERVAL TRAINING SPEED & MOBILITY WORK

3 Mile run under 25 minutes – 3 minutes rest 2 x 120 yard stride outs (60-70% max), light jog 4 x 120 yard 50% of max runs – walk back to back, then 2 minutes rest at end start line for recovery 2 x 150 yard shuttle (150 yard shuttle = 6 x 25 2 explosive/fast footwork exercises (2 sets of 30 yards consecutive), 2 minutes rest between seconds work, 30 seconds rest) each Two mile run under 18 minutes – 3 minutes rest 2 agility runs, 1 minute rest between each 4 shuttle sprints 5, 10, 15, 20 yards – 1 minute 4 fast footwork drills (30 seconds work, 30 rest between shuttle seconds rest) 2 explosive/fast footwork exercises (2 sets of 2 x 120 yard stride outs (60-70% max) 20 seconds work, 40 seconds rest) 4 x 120 yard stride outs (60-70% max), light jog 1/2 mile run under 4 minutes back, then 2 minutes rest at end 3 explosive/fast footwork exercises (2 sets of 20 2 x shuttle sprint (10, 20, 30 yard shuttle), 1 seconds work, 40 seconds rest) minute rest between each 30 minutes consecutive run, fartlek running 2 x shuttle sprint (5, 10, 15, 20 yard shuttle), 2 Include – 3 x 2 minutes (50% of max) minute rest between each 3 x 30 second stride outs 4 explosive leg exercises (30 seconds work, 30 3 x 15 second acceleration seconds rest) Four mile run under 30 minutes 2 x 120 yard stride outs (50% max) One mile run under 10 minutes – 3 minutes rest 4 x 60 yard stride outs (60-70% max), light jog 5 x 2 minute runs of 50-60% of max, 2 minutes back, then 2 minutes rest at end rest (very light jog) between each 4 x 20 yard sprints, walk back, then 2 minutes 4 explosive/fast footwork exercises (2 sets of rest 20 seconds work, 40 seconds rest) 2 x agility runs, 1 minute rest between each 26 minute consecutive run, fartlek running 2 x explosive leg exercises (30 seconds work, Include – 2 x 2 minute 50% of max runs 30 seconds rest) 2 x 30 second 60-70% of max runs 2 x fast footwork drills (30 seconds work, 30 2 x 20 second 60-70 % of max runs – 2 seconds rest) minutes rest 2 x 120 yard stride outs (50% max) 4 explosive/fast footwork exercises (2 sets of 5 x 75 yard stride outs (60-70% max), light jog 30 seconds work, 30 seconds rest) back, then 2 minutes rest at end 8 minute run – moderate pace, 2 minute rest 4 x 10 yard sprints, walk back, then 2 minutes 4 x 2 minute 50% of max runs, 1 1/2 minute rest rest between runs 2 x agility runs, 1 minute rest between each 4 x 1 minute 50% of max runs, 1 minute rest 2 x fast footwork drills (30 seconds work, 30 between runs seconds rest) 2 explosive/fast footwork exercises (2 sets of 2 x explosive leg exercises (30 seconds work, 30 seconds work, 30 seconds rest) 30 seconds rest) 2 x 120 yard stride outs (50% max)

NEVER QUIT. IF YOU STUMBLE, GET BACK UP. WHAT HAPPENED YESTERDAY, NO LONGER MATTERS. TODAY’S ANOTHER DAY, SO GET BACK ON TRACK AND MOVE CLOSER TO YOUR DREAMS AND GOALS. YOU CAN DO IT. 1000 TOUCH WORKOUT The footwork activity here is designed to give you about 1000 touches in seven minutes. Everyone can find seven minutes a day to work on their soccer skills. This warm-up should be done daily as a regular part of exercise and training preparation. Ideally, on practice days and match days, I would love to see everybody arrive 15 minutes early and get this warm-up in before we even begin the regular training session or match preparation.

SEVEN MINUTE DRILL FULL 1000 TOUCH WORKOUT 50 BALL TAPS To continue with the FULL 1000 TOUCH WORKOUT, add BASIC ROLLS (10 each foot) the following cycles: 1) Inside Roll 2) Outside roll BALL & A WALL Spend another ten minutes passing against a wall. Use BELL TOUCHES (50 touches) both feet. Use onetouch, two-touch, and three-touch pass backs. Pass back with both the instep and inside of feet. FOUNDATION SKILLS (10 each) Include fake kicks. Keep feet moving and your weight on 1) Inside-Outside the balls of your feet. Receive balls with your body square 2) Triangles behind the ball and work on accuracy with your passes. 3) Vee JUGGLING/TOUCH LADDER PULL-BACK SKILLS Do sequence with one foot then Spend ten minutes juggling the ball trying to get 100 con- switch (4 times each foot ) secutive juggles or, if you are not yet proficient enough a 1) Pull, Instep Push juggler, work the Touch Ladder. 2) Pull a Vee 3) Pull & Take with Outside of foot PATTERN DRIBBLE 4) Pull & Roll Behind Pattern Dribble for 10-15 minutes. (IR=inside right; OR=outside right; IL=inside left; TURNS: from moderate speed turn 180 degrees and OL=outside left) explode/accelerate for 3 touches. Then bring it back down to moderate pace for the next turn (4 times Begin with easy 1 foot patterns: each foot) IR-OR-IR-OR-IR-OR-IR-OR-IR-OR and 1) Pull Turn IL-OL-IL-OL-IL-OL-IL-OL-IL-OL 2) Drag-Back 3) Inside Chop Progress to more complex patterns. For example: 4) Outside-Cut 5) Cruyff IR-OL-IL-OR - IR-OL-IL-OR - IR-OL-IL-OR - IR-OL-IL-OR 6) Stepover Turn IR-OL-IL-IR-IL-OR - IR-OL-IL-IR-IL-OR - IR-OL-IL-IR-IL-OR 7) Step-On Shield & Turn IR-OL-IL-stepover-OL-IL-OR-IR-stepover-OR - IR-OL-IL- stepover-OL-ILOR-IR-stepover-OR TAKE-ON MOVES, explode/accelerate after the move for 3 touches. Then bring it back down to moderate RUNNING, SPRINTING & SLOWING WITH THE BALL pace for the next move (4 times each foot) Accelerate & Decelerate under full control of the ball. This 1) Hip Swivel is different from dribbling. Dribbling is about change of 2) Roll-Touch direction. This is about pace and change of pace. The abil- 3) Roll-Push ity to change you pace - explode or come to a dead stop 4) Inside-Outside (Mathews) with the ball under full control - is as important as any take 5) Stepover -on move you can ever learn. The direction is roughly 6) Rivolino straight ahead. Start from a moderate pace and then ex- 7) Body Swerve (Scissor Behind the ball) plode for 10-20 yards then bring the ball back down to 8) Scissor moderate pace all the while not breaking stride. 10-15 9) Double Scissor minutes. 10) Ba-Dink (Cap)

Complete as indicated in the summer program. Recommended 6 days a week (6000 touches/week).